Does boiling/baking vegetables destroy their vitamins?

http://well.blogs.nytimes.com/2013/10/18/ask-well-does-boiling-or-baking-vegetables-destroy-their-vitamins/?smid=pl-share

Carrot salad with Greek yogurt

Much to my roommate's dismay I spent last night shredding carrots by hand on my small cheese grater. Apparently (according to my roommate) it makes an awful noise and because it's small and because I have to do each carrot by hand, it takes about 20 minutes to grate enough carrots to make salad. Little does she know, I only did half the bag of carrots as I prepared the main ingredient for my latest and greatest carrot salad.
I've made carrot salad many times before and have experimented with several alternatives to mayonnaise. This recipe by far, exceeds all previous carrot salads and is worthy of posting on my blog. I hope you enjoy making this and if you're lucky you have an automatic shredder and don't have to go through the pain of grating by hand (I have battle wounds from the encounter between my thumb and the grater). The extra effort is definitely worth it for this recipe!!!!

Carrot Salad with Greek Yogurt

4-5 cups Finely shredded carrots 

             (thick pre-shredded carrots aren’t a good substitute because they are dry and bland)

             (fresh, finely shredded carrots taste sweeter)

1/2 mango cubed

6 oz Greek Yogurt (pineapple flavor)

½ can of pineapple (tidbits, crushed or chunks) (with juice)

½ cup shredded coconut

¼ cup dried cranberries

¼ cup raisin

Mix together in a large bowl. You can eat it immediately, but it tastes better after sitting overnight in the fridge.  

Terrific Tomatoes

One of my favorite parts of summer is picking fresh tomatoes from the garden. Considering that I now live in an apartment, and didn't plan ahead for a potted garden on the patio, I don't have the luxury of homegrown tomatoes this summer. While bemoaning my tomato dilemma at the grocery store I spotted some amazing looking tomatoes that resembled ones from my past garden days. They were organic "tomatoes on the vine." Despite the higher price I was determined to find out if they even compared. I'm happy to report that organic tomatoes on the vine are the closest I've ever come to tasting homegrown tomatoes from the grocery store. So if you're like me and didn't get around to planting tomatoes this year, all is not lost...I think it's definitely worth the extra money for a delicious juicy tomato. 

Taco Salad

Ingredients:

Red leaf lettuce

Corn

Salsa

Cilantro

Avocado

Ground turkey with taco seasoning 

Tomato

Beans

Chopped zucchini

(You don't need dressing, just use salsa and save yourself lots of calories)

Common Tomatoes and Their Uses

Tomatoes on the Vine:

 

 

Roma or Plum Tomatoes:

Sweet and acidic, known for their chewy flesh and low water content. Which makes them perfect for tomato sauce or for quick saute dishes or in fresh salads where you don't want excess moisture. They have a longer shelf life than moister tomatoes.

 

Cherry (and other mini) Tomatoes: 

Small and often sweet tomatoes generally eaten whole in salads

 

Beef Steak Tomatoes: 

Often used for sandwiches and similar applications. Their kidney-bean shape, thinner skin, and shorter shelf life makes commercial use impractical.

 

Heirloom Tomatoes:

They aren't as common but are becoming more popular. I haven't tried these yet, but I'll let you know when I get around to trying them. Maybe I'll buy a bunch of different ones and have a taste test.

Almond Coconut Bar Recipe

All of my posts have been about fruits and vegetables so far. Yet, there are other healthy things that fit "in the season thereof."  So I wanted to share with you my new favorite almond coconut bar.  I made some substitutions and put them in parenthesis. The recipe is fool proof, super easy and extremely delicious. Let me know what you think.

Recipe Ingredients for Almond Coconut Bar

1/2 cup whole almonds (or chopped almonds)
1/2 cup almond slivers
1 cup krisp rice cereal
1/4 cup dried fruit (I added dried pineapple, next time I'll try cranberries)
2/3 cup honey
2 Tbsp oat flour (stick oatmeal in the blender for 30 seconds)
1 cup unsweetened shredded coconut
1/2 cup coconut shreds (I used sweetened coconut b/c I didn't have coconut shreds, next time I'll used shreds because the recipe turned out a little sweeter than I wanted. Or just use 1 1/2 cups unsweetened shredded coconut)

Recipe Directions

Preheat oven to 350 F.

1. Mix coconut, honey, and oat flour together in a medium bowl. Stir in almonds, dried fruit and krisp rice cereal. Mix until blended well.
2. Spray a 8 x 8 pan with non-stick cooking spray. Spread mixture, pressing firmly (the more you smash it the better, your kids will enjoy this part but make sure you put oil on their hands first) to the bottom of the pan. Cook 25-30 minutes, until surface is browned.
3. Let pan cool to room temperature. Transfer pan to freezer and allow to harden (I didn't need to put in the freezer) . Once firmed up, transfer the 8 x 8 contents to a cutting board. Cut into 8 even portions. Wrap in wax paper to preserve.

Meal time = Chaos???

Having difficulty feeding your kids? Ellyn Satter is a highly respected Registered Dietitian that specializes in feeding behaviors. Read this article and check out her website ellynsatterinstitute.org for tons of information regarding common feeding issues that parents struggle with.

ELLYN SATTER’S DIVISION OF RESPONSIBILITY IN FEEDING
Children develop eating competence step-by-step throughout the growing-up years when they are fed according to a stage-appropriate division of responsibility. At every stage, parents take leadership with feeding and let the child be self-directed with eating.

The division of responsibility for infants:
 The parent is responsible for what.
 The child is responsible for how much (and everything else). Parents choose breast- or formula-feeding, help the infant be calm and organized, then feed smoothly, paying attention to information coming from the baby about timing, tempo, frequency, and amounts.
The division of responsibility for older babies making the transition to family food
 The parent is still responsible for what, and is becoming responsible for when and where the child is fed.
 The child is still and always responsible for how much and whether to eat the foods offered by the parent. Based on what the child can do, not on how old s/he is, parents guide the child’s transition from breast/bottle feeding through semi-solids, then thick-and-lumpy food, to finger food at family meals.
The division of responsibility for toddlers through adolescents
 The parent is responsible for what, when, where.
 The child is responsible for how much and whether. Fundamental to parents’ jobs is trusting children to decide how much and whether to eat. If parents do their jobs with feeding, children do their jobs with eating:

Parents’ feeding jobs:
 Choose and prepare the food
 Provide regular meals and snacks
 Make eating times pleasant
 Show children what they have to learn about food and mealtime behavior
 Be considerate of children’s food inexperience without catering to likes and dislikes
 Not let children have food or beverages (except for water) between meal and snack times
 Let children grow up to get bodies that are right for them
Children’s eating jobs:
 Children will eat
 They will eat the amount they need
 They will learn to eat the food their parents eat
 They will grow predictably
 They will learn to behave well at mealtime

Asparagus breakthrough research

Just in case you needed a reason to cook asparagus...look no further. 

Check out this article

http://newsletter.dole.com/2013/37734/

Although in my previous article about asparagus I said you should remove the ends, looks like a lot of benefits are found in the ends. For best flavor I would still take off the ends, but for best health I might consider keeping them on. I have heard one suggestion to peel the ends to remove the tough outer section. Maybe that would help with flavor while keeping all the health benefits. 

Mango Madness

So I think maybe it's time to switch things up... Anyone tired of green???  Well it just so happens that MANGOS were on sale at my grocery store and I picked up 4. They weren't quite ripe (very firm to touch) so I let them sit on the counter for 3-5 days. They ripened perfectly (slightly soft, but not mushy).

I remember the first time I cut a mango and I thought I knew what I was doing.  I learned quickly that mango pits are very unique. I'll spare you embarrassment I experienced and give you a visual tutorial.  Mango pits are like an egg shaped disk (I guess you'll find out what I mean once you buy and cut into a mango).

STEP 1

Leave the middle inch alone and cut off the sides. 

 STEP 2

Take one half and cut from the middle toward the skin in criss-cross lines. Then pop the half inside out. The middle section you can cut off the fruit from the pit, or just bite it off depending on your preference, or if you have to share the mango or not. :)

STEP 3

This is the big moment of decision... do you bite into the half because you cant resist it's juicy deliciousness... or do you cut off the cubes with a knife and make it into mango salsa or eat it with cottage cheese???

I've been eating them plain this week, but today I decided to branch out and eat one with cottage cheese. I love eating fruit with cottage cheese.

Ironically enough, I was showing one of my patients my favorite website for fruits and veggies and a yummy mango salsa recipe was on the front page. I haven't tried this recipe, but I do love mango salsa, so I'll include it for all of you. Try it out and let me know what you think. 

Mango Salsa

2 medium Bartlett pears, peeled, cored, and cut into small chunks
½ large mango, peeled and cut into ¼-inch dice
1/3 cup yellow bell pepper, finely chopped
1/3 cup red bell pepper, finely chopped
¼ cup red onion, finely chopped
1 small jalapeño pepper, seeded and minced
3 tablespoons fresh cilantro, chopped
3 tablespoons olive oil
2 tablespoons fresh lime juice
¼ teaspoon salt    

In a medium bowl, mix together the pears, mango, bell peppers, onion, jalapeño, cilantro, oil, lime juice, and salt. 

Cover and refrigerate for at least 30 minutes or up to 3 hours. 

Eat it with chips or spoon it on tacos, fish, or chicken. So YUMMY!!!!

Happy cooking/snacking!!!

Succulent Spears (AKA... Asparagus)

So it's been awhile since my last post, but have no fear, I've still been cooking up a storm of vegetables. Even better news... It's spring time which means its time to pull out the BBQ and FIRE IT UP!!!

Grilled Asparagus

Wash
Snap off with your hands the dried out ends (not the spear end)
Toss with a little olive oil, salt and pepper then throw it on the grill. (Or add your favorite seasonings)
Lay them crossways on the grill and then Grill on medium to high for about 10 -15 minutes depending on if you want them crispy or just cooked. If the spears are really skinny you might want to put foil on the grill so the spears don't fall through.

I've cooked asparagus on the grill about 5 times this season and my favorite turn out was when I accidentally overlooked them and they were crispy like a chip at one end with a yummy smokey flavor (not burned).

HAPPY GRILLING !!!


Check out asparagus.com for more interesting facts about asparagus.

Roasted Brussels sprouts

Brussel's Sprouts

Check out this link to show you How to pick Brussels Sprouts at the store.

Quick Tip: Common mistake of cooking vegetables (especially Brussels Sprouts) is over cooking, watch vegetables closely and poke with fork until just barely tender and color is still vibrant.

Health Benefits

Lowfat, saturated fat free, very low sodium, cholesterol free, low calorie, good source of dietary fiber, high in vitamin C, good source of folate

Gourmet Recipe

Saute Brussels Sprouts

3 Tbsp olive oil

1 onion sliced thin

1 Tbsp onion powder

1 Tbsp garlic powder

1 Tbsp Italian blend herbs

1 tsp paprika

2 chicken bullion cubes

Cut ends off Brussels Sprouts and wash them. Steam for 7 minutes. Drain and set aside.

Heat a skillet to medium-high, Add olive oil. Add Onions and saute until carmelized. 

Add brussels sprouts, and remaining ingredients. Crush bouillon cubes to combine with seasonings. 

Saute until browned. Lower heat, cover and simmer until tender.  

Simple Recipe

I know I just posted baked Broccoli, but Brussels Sprouts are great in the oven too.

1 1/2 pounds Brussels Sprouts

3 Tbsp Olive oil

3/4 tsp Salt 

1/2 pepper 

Cut off ends of Brussels Sprouts and cut in half. Mix together with oil, salt and pepper. Spread on pan and bake @ 400 degrees for 35-40 minutes until crispy edges and tender with poked fork. 

If you're trying to watch salt intake for high blood pressure, substitute a seasoning blend (like Mrs. Dash) for the salt. 

How do you like to cook Brussel Sprouts?

Broccoli

Broccoli grows well in cool (but not freezing) temperatures. So depending on what region you live in, broccoli will be in season during the fall, winter or spring. Look for broccoli that is dark on top, firm, and is odorless. Avoid broccoli that smells, or that has started to show yellow blossoms.

Health Benefits: Low fat; saturated fat free; low sodium; cholesterol free; high in vitamin C; high in folate; good source of dietary fiber; good source of potassium.

 

Gourmet Recipe:

Easy Vegetable Focaccia 

Mouthwatering flavors make this vegetable appetizer a pleasure to make and serve.

This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Preparation time: 15 minutes or less

Serves: 4

Cups of Fruits and Vegetables per Serving: 1

Ingredients:

• 10-inch prebaked pizza crust*
• 2 medium cloves garlic
• 2 Tbsp. olive oil
• 1 Tbsp. each fresh or dried oregano and basil
• ½ tsp. ground black pepper
• 16 oz. frozen oriental style vegetables (usually contains green beans, broccoli, onions, mushrooms, and red pepper)
• ½ cup finely chopped tomato
• 3 Tbsp. grated Parmesan cheese

Preheat oven to 400º F.  Place rack on medium high position.  Remove pizza crust from packaging and place on round pizza pan or baking sheet. Warm pizza crust in oven for 3 minutes and then remove and hold.  

Combine garlic, olive oil, herbs, and black pepper in food processor or blender and chop until fine. Stop processor if needed, scrape sides, and then continue until mixture is somewhat smooth.

Spread mixture over entire surface of warm crust. Sprinkle lavishly with frozen vegetables and chopped tomato. Finish with grated Parmesan cheese sprinkled evenly over the top. Place in oven for about 6 to 9 minutes, until very hot.

Remove and cut into 8 even wedges and serve piping hot. May be cut into squares and served as an hors d’oeuvre as well.

*Chef's Note: Although prebaked seasoned pizza crusts are available in most grocery stores, check to see if local bakeries or pizzerias sell them. These are usually very fresh, freeze well, and are baked with far less fat and calories.

Each serving provides:  An excellent source of vitamins A and C, and a good source of fiber.

 

Credit: Recipe was developed for Produce for Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Nutritional Information per Serving
Calories: 308	Carbohydrates: 44g
Total Fat: 10.4g	Cholesterol: 3mg
Saturated Fat: 1.6g	Dietary Fiber: 4g
% of Calories from Fat: 28%	Sodium: 554mg
Protein: 11g

 

Simple Recipe:

Baked Broccoli

Prep Time: 5-10 minutes
Cooking time: 20-25 minutes

Ingredients:

• 2-3 heads of broccoli
• 2 Tbsp olive oil
• Seasoning blend (italian blend, chipotle seasoning, anything in the cupboard)
• Parmesan cheese (optional)

Cut up broccoli into bite size pieces (smaller pieces cook faster)
Mix oil and seasonings in bowl or bag
Spread on large cookie sheet
Sprinkle with parmesan cheese
Bake @ 400 degrees for 20-25 minutes

  

 

How do you like your broccoli prepared?

Add a comment and share your ideas

In the Season Thereof

All wholesome fruits/vegetables should be consumed in the right season. 

You may ask, what's the right season? How do I even cook the food that is in season? Well you're in luck because that's what this blog is all about.

1.  Each week I'll PICK A FRUIT OR VEGETABLE to highlight that is in season

2. We'll explore all the HEALTH BENEFITS of the fruit/vegetable

3. I'll provide a RECIPE (or two) for the week

4. You will SHARE IDEAS of about the given recipe and provide other recipes you have used with that fruit/vegetable